Food For Thought

In support of keeping our thinking fine tuned and full of possibility, taking a proactive stance in treating our brain to the very best in loving care makes inspired sense.

Couple this with the growing body of research that clearly suggests that we can have a powerful impact on how healthfully our brain, mind and memory functions throughout life. The lifestyle choices that we make may be the best brain and memory medicine that we can take.

Let's start with the food we eat. A diet rich in key nutrients can be a brain's best friend. Here's what to add to your shopping cart: To begin, think breakfast and blueberries. One major brain-benefit from blueberries comes from a powerful antioxidant source called polyphenols. Polyphenols help to protect the brain against oxidative stress, which can lead to unhealthy brain aging.

In smoothies, on top of whole grain cereal, added to muffins or straight up blueberries may help with memory wellness by actually reversing age-related cognitive decline. Blueberries also contain ellagic acid, which has been shown to have anti-cancer properties. Stick around the produce aisle a little longer and take a lead from Harvard based research that concluded that cruciferous vegetables may help keep our memories sharp as we age.

Choose among broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, spinach, kale, and any other dark green leafies that may entice you. Whether we sauté, steam or add them to a fresh salad the power of these vegetables is compelling. Researchers concluded that people who ate the most were less likely to be forgetful as they aged. The leafy greens and spinach are also a good source of the B vitamin, folate. Folate has attracted a lot of attention due to its promise in protecting against cognitive decline. Other folate-rich foods include beans, legumes, and fortified grains. But wait, there's much more!

The original brain food might actually be fish, full of anti-inflammatory omega-3 fatty acids. An observational study found that eating just one fish meal per week was associated with a 10% slower rate of cognitive decline. That 10% really adds up -- it translates into three to four more "good years" for your brain and the earlier you begin the longer the benefits. Fish also has many "side benefits" including supporting a positive mood and optimistic outlook.

Nuts and seeds also contain some healthy fats plus vitamin E so when cruising the snack section reach for your favorites (hint: think walnuts, hazelnuts, almonds, pumpkin seeds, hemp seeds). Diets rich in Vitamin E foods (whole grains, nuts, seeds and vegetable oils) have been associated with a reduced risk of Alzheimer's disease.

Moving further down the grocery aisles, while in the herb and spice section be mindful to pick up the bright yellow spice, turmeric. A favorite of Indian cuisine, turmeric (aka curcumin) has been shown to be a powerful force in helping lower rates of Alzheimer's disease. This is due to turmeric's powerful anti-inflammatory qualities. Turmeric is an awesome addition to stir fries and salad dressings (plus it is usually what makes most curries bright yellow).

To top off your "brain smart cart" don't forget the green tea. Rich in a powerful brain protective antioxidant called epigallocatechin gallate (EGCG), researchers from the Journal of Clinical Nutrition found that people who regularly drink green tea have sharper minds then those who do not drink green tea. Having as little as 4 to 6 cups per week resulted in 38% less cognitive impairment-we can enthusiastically raise a mug and toast to that!

Let's also look beyond the aisles of the grocery store for our brain boost. Moderate exercise can help support optimal cognitive function and decrease overall risk for Alzheimer's disease by up to four times - even when started later in life! In much the same way our muscles get stronger in our bodies with exercise so do our minds grow stronger with exercise. Dedicate yourself to be a life time learner by stretching your mind to grow, to learn and to be actively thinking new and inspired thoughts.

We are all about thoughts and beliefs. Our ability to "think and believe well" holds unlimited opportunity. Including exercise and healthy eating as part of our daily ritual is a powerful way to help achieve clarity of mind and outstanding brain chemistry!

Personal Growth

"Whenever you find yourself in any adverse condition, remember you will not come out of it until you grow out of it. You may antagonize adversity and cause it to disappear temporarily, but it will soon return in some other form. Nothing, therefore, is ever gained by such a method. Train yourself to grow out of that which is not good by constantly growing into the greater good; and we invariably grow into that which we think of the most. Think constantly of that which you desire, and you will grow into it."

~From The Pathway of Roses by Christian D. Larson

How often do we find a way to remove ourselves from an uncomfortable situation only to see it inevitably reappear in some other form. Facing challenges are an inevitable aspect of being human. How we deal with challenges define who we are and how we grow. We all have areas where we can grow our lives. Personal growth is just that, it's personal. No one other than you can define what growth is for you. Whether we want to grow our abundance, our knowledge, our commitments, or our family, we must place our awareness on this desire and not waver from it. Now go for it and grow from it!

Going the Extra Mile

"It's never crowded along the extra mile"

Wayne Dyer

It may all too easy to take the easy path, in a time when short cuts or cutting corners are almost an absolute and business as usual. Instead, look to see where you can "go the extra mile" and give more from your heart with enthusiasm. Every one you touch with your best effort will be moved to do the same. You become the catalyst for greater kindness and giving. You become the change you wish to see in the world!

What Great Thing Will You Commit to Today?

Making good on your good intentions sets the tone for well-being in all areas of life. Living and expressing integrity with our self care can serve to build a healthy sense of self and personal peace. Think about how you feel when you successfully follow through on a self care goal -- whether it be a goal to get in your morning exercise every day before you head out for the day, or a goal to eat 5 servings of fruits and vegetables daily. Set yourself up for success by aligning your inner dialogue with loving encouragement. Move through your day being mindful of balance and peace. Choose and act in ways that fully reflect your truth and your highest expression. The foundation for a successful life of joy and well-being is built by being consistent with showing up in your integrity.

When you are setting goals and intentions for growing your well-being, the way to success can be made more realizable and reasonable thru aligning with the following tenets for transformation:

v    Build the landscape

When you surround yourself on the outside with the images, sounds, and experiences of the vision that you desire to create you set the tone and the attractive forces on the inside to bring them into actualization on the physical plane. Use the “law of exposure” by decorating your life with pictures of people, places and images of things that inspire you. Place these positive props strategically where you will see them and be reminded of who you really are and your intentions to live your promise – on the bathroom mirror to see while you brush your teeth first thing in the morning, at your work station, on your night stand, any and all places that you go. 

v    Commit to yourself

A most empowering and important relationship to leverage to get the results that you are looking for is the relationship that you have with yourself. I love the distinction between motivation and inspiration when it comes to getting on with getting going. Motivation typically comes from outside of ourselves and is not always sustainable. Whereas inspiration comes from within and can always deliver the encouragement and support needed. Get clear about what gives you life, what turns you on and  attach that inspiration to your commitments and clear the way to successful outcomes!

v    Engage your inner coach and fire the inner critic

Ask yourself if you BELIEVE that you are all about making the shifts in your beliefs and in your actions that will give you the experience of successful self care. You can reinforce positive, new unlimited beliefs by practicing the art of mental hygiene-letting go of old limiting beliefs and patterns of thought. Envision each belief that does not serve you and your truth as being effortlessly dropped or kicked into the dumpster with zeal! Another way to give the inner critic a free pass out of your head is to align with the truth. Set your intentions on what you desire, remember who you really are. Now, move into that expression with grace-filled enthusiasm!

v    Get comfortable with being uncomfortable

Even healthy, life affirming changes can be uncomfortable and sometimes painful. The experience of growing more well by incorporating new and improved lifestyle and mindfulness techniques takes courage as you move into uncharted territory where it can be all too easy to want to retreat back to what is familiar. It is interesting how we might desire to turn to comfort food when we are feeling less than wonderful?. Moving forward, challenging old paradigms of being is a trust walk and faith is required. A powerful practice to ignite movement towards a wellness practice is to begin with end in mind. See yourself having successfully completed that DVD exercise program; the yoga class that makes you stretch; the fulfilling healthy meal; the many different and inspiring acts of self love and kindness and allow that vision to fully wash over you by using all of your senses and finally seal the experience with the feeling of gratitude and appreciation for your success!

Embrace your self care as an adventure in faith and trust. With every moment, in every thought and action you can express integrity and with this expression you can also cultivate a life of true wellness.

Mile Hi Wellness 2010

Personal Note from Dr. James:

We are blessed to be able to share with you our love for health and well-being. It is our honor and joy to support you in having a "new thought" experience in the Science of Mind and Spirit that can help you to transform your body, your vitality and your life. Please know that your successful experience is here and now. Open fully to claiming your greatness and your highest expression of creativity, vitality and divinity. Accept that you are fully alive as you are on fire with purpose! Experience and enjoy the journey.

Personal Note from Dr. Roger:

I am so grateful you’ve chosen to participate in this 2010 Wellness Program. But before you go any further, pause to IMAGINE… Imagine discovering a Power within you greater than anything you could ever face. Imagine the life of your dreams emerging into fuller expression. Imagine embracing an inner magnificence that makes life worthwhile and activates the gifts you have to offer life. Yes, imagine!

 

The message of Mile Hi Church is about nurturing:

• Total, loving acceptance of self

• A positive environment promoting personal growth

• A practical, spiritual teaching embracing all faiths and spiritual paths

• A way to access the Power Within… and to make a difference with your life!

This program is in direct alignment with these principles. Both Erica and I have completed this program and I'll tell you what, it changed my life and I know it will make a difference in your life too. Try some new things, enjoy life, savor and sample it all. Live fully.

Frequently Asked Questions

NUTRITION

1.   How important is my diet?

Very. This is a lifestyle program, meaning, we want you to make some permanent changes in the way you eat on an everyday basis. This doesn’t mean you can never have another bowl of ice cream, but it does mean that you need to pay close attention to everything you put in your mouth.  In addition, the truth is, you can exercise all you want, but if you continue to make unwise dietary choices you will not see the results you are looking for.

 

The path to better health is not about an on-and-off diet. Instead, you need to learn to fuel your body for maximum health and well-being, and to adapt to the needs of your internal engine. A good diet is eating for maximum health and performance.

 

Imagine that your body is a car that you need to fuel regularly to make sure it runs. Crucial to running at peak efficiency is the type of fuel you use. Instead of high-grade gasoline, you might save money and time by using low-grade kerosene. The car may continue to run, but down the line, you might find that it needs substantial repairs. Gasoline is more expensive, but in the long run, your car "metabolizes" it more efficiently, runs smoother, requires less maintenance, and lasts longer.

 

You can’t cheat your body. You need to eat the right foods in order to boost your metabolism, lose weight, and achieve maximum health and performance. The key to weight loss is consuming fewer empty calories, or low-grade fuel, and increasing caloric expenditure through exercise.

2. How much water do I really need to drink per day. I have a really hard time drinking eight 8-ounce glasses a day. Help! 

It can be difficult to get in your eight glasses of water a day, but once you get into the habit, you will feel and look so much better! Water hydrates your entire body, making your skin softer, your hair healthier and your brain sharper! Try to drink a glass of water as soon as I get up each day to start out. Drink another glass of water before each meal and each snack.  If you are having 5 snacks/meals daily that’s already six glasses (counting your morning wake up glass)!  Buy a reusable water bottle that lists the amount of ounces it carries.  Fill it to your desired goal and make sure you drink it all before the day is through. Carry water with you everywhere you go. Before you know it, you'll be craving it! One word to the wise, it’s best to halt your water drinking regimen at least an hour before bed so that you won’t be waking up several times at night to use the bathroom.

3.  I've been eating baked potatoes, popcorn and salads. I don't eat real fatty foods, and I don't eat sweets. Why aren't I seeing results? 

First, the baked potatoes and popcorn do nothing to fuel your metabolism.  They are basically just starch that your body will convert to sugar and possibly store as fat. Salads are great as long as they aren’t always the same and you’re not limiting them to iceberg lettuce plus a few tomato slices.  Think mixed greens with baby spinach and chard and some bitter greens.  These will give you additional vitamins and minerals lacking in the iceberg lettuce. Add some protein to your salad and you’ll really be having a meal. You have to eat a balanced, nutritious diet in order for your body to respond positively. You have to combine good sources of protein (like tuna, egg whites, turkey, and chicken), with fresh vegetables and fruit, along with carbohydrates for energy. If you try eating a balanced diet, rich in lean protein, fresh fruits and veggies, and good clean carbs, you will see the results.

4.   I travel, and I have to eat out a lot. How can I eat a decent meal on the road?

If you fly a lot, consider packing some healthy energy (or protein dense) snack bars, some baggies with baby carrots, or some homemade trail mix with raw nuts and seeds (skip the salted nuts, since flying is dehydrating enough as it is). Skip the alcohol while your traveling.  Again, you don’t need the extra calories and it can act as a diuretic. When you are dining out, skip the bread basket and always eat a salad before your meal.  Choose dishes that are really basic and simple.  Skip the dishes with heavy cream sauce or cream-based soups. Don’t forget to drink that glass of water before your meal.

5.  I never eat breakfast; I'm not hungry in the morning. I don't eat until lunch. Someone told me recently that I should eat breakfast if I want to lose weight. Is that true?

You absolutely must eat breakfast, regardless of your weight loss goals. Not eating breakfast not only slows down your metabolism, but most people who skip breakfast tend to eat more later in the day to compensate for it. Eating breakfast also helps you resist cravings later in the day. You can also be more active with a good meal in the morning. The more active you are the more calories you burn. Breakfast boosts metabolism all day and fuels your brain. Eat oatmeal, cereal, eggs, peanut butter toast, or cereal with skim milk. Breakfast is so important; we encourage you to find a way to make it a priority. You will feel and perform much better throughout the day-and you will boost your results!

6.   Should I eat before or after I workout?

Understanding that many of us prefer to exercise on a mostly “empty” stomach, morning exercisers can benefit from a small snack at least 15 minutes prior to beginning a workout. This may mean grabbing a cup of dry cereal, eating a small banana or having a small cup of fruit juice.  If you prefer to spend your lunch hour at the gym, be sure to eat a regular balanced breakfast that combines all the macronutrients (carb, protein, fat). Then about a half hour before your workout, eat a small car-rich snack.  Again, this could be a small piece of fruit, a small cup of yogurt, a whole grain cereal based bar or even a small latte – we’ll mention caffeine shortly.  Take note that while fiber is essential to overall health and well-being, eating a high fiber snack pre-workout is not such a great idea.  Save the high fiber foods for post workout or several hours before exercise. Hopefully you get the idea. We have these rather ideal windows in our daily routines where we can fit in a workout.  Only you know the time that works best for you. Evening exercisers will follow the example laid out for the “afternooners”, with a few words of caution. While in general people who exercise during the day tend to sleep better at night, exercising too late in the day may actually increase your chances for insomnia or may make it difficult to fall asleep. The same goes for eating large meals at night, which evening exercisers have a tendency to do. So if circumstances prevent you from working out earlier in the day, then by all means, get it in while you can.  Just take caution not to engage in excessive exercise late into your evening. Use the snacks from your Meal Plan!

EXERCISE:

1.  How do I start?
S-L-O-W-L-Y.
The most common exercise mistake is to attempt to become super-fit right away, after months, or possibly years, of inactivity. This error leads to excessive soreness, frustration, dropping out—and even injury. Begin gradually if it has been a while. If you are already a seasoned exerciser then work on interval and speed training. Mix things up a bit to get out of the same routine. If you are a walker, mix it up with some speed drills at your local high school track. Give the stairs at Red Rocks a try. Head to the local pool for some serious laps. And give Dr. James workout on DVD a try!

2.   When will I see results?
The time it takes to see results depends on several factors including:

(1) your current fitness level
(2) consistency
(3) diet
(4) genetics

The absolute fastest fitness results come from combining exercise with healthy living and a clean diet. You will begin to feel results right away – and you will see results soon after.  Commit to challenging yourself in all areas of your life – exercise, diet and sleep and your results will come faster. Results will always vary from person to person because of genetic factors like metabolic rate and body type.   Make sure you follow the Meal Plan for best results!

3.    How do I know when to increase intensity?
Increase intensity when you can complete a set with perfect form. We will communicate with you regularly about your progress. It is important that you let us know when the exercises begin to feel “comfortable” because that is precisely when you may be ready to increase. Without regular progression, your results could stall.

4.    My clothes fit better, but my weight hasn’t changed. Why?
Because you have changed your body composition by adding muscle and subtracting fat! Even as you lose fat, gain muscle, and look slimmer, you may weigh the same because muscle is denser than fat. (Muscle takes up about 75 % as much space as fat, or 3 sticks of butter instead of 4!) 

5.   Aren’t squats (lunges, dips, leg presses, etc.) bad for your knees?
Any exercise is potentially harmful if done incorrectly. Always make sure you are using proper form: don’t let your knees extend beyond your toes, press through your heels, and keep your chest lifted.

6.  I have weak knees. How do I modify squats (lunges, dips, leg presses, etc.) to make them safe?
If you have a knee injury get your doctor’s permission before beginning or continuing your workouts. Make sure you are using proper form (knees behind your toes, weight in your heels, chest lifted). Shorten your range of motion to take some of the stress off your knees.

7.    What is the importance of stretching before and after workouts?
Most experts recommend stretching both before and after a workout. Studies show that your post exercise stretch is most important. Stretching regularly increases the flexibility of joints and elasticity of muscles, reduces the chance of injury, and improves posture. Stretching improves the mind-body connection and allows you to feel what is happening in your body as you exercise. Stretching, combined with aerobic weight training, creates a relaxed and strong mind and body that are attractively balanced.

 

All stretches can be more effective though breath control. As you stretch, inhale as you activate the stretch and exhale as you release the stretch.

In the beginning of every workout, we do some stretching to prepare the muscles for the workout that follows. At the end of the workout, we stretch to increase flexibility and decrease post-workout muscle soreness.

 

With our program, we don’t encourage so much stretching pre-workout as overstretching can increase your risk for injury.  We do recommend that you begin your workouts with a nice slow warm up to get your muscles and joints warmed up and ready to move.

 

8.   How far should I stretch?

Stretch only to the point where you feel minor tension. Never force a stretch to the point of pain. If your muscle begins to shake, you have stretched beyond your limit. Try to hold each stretch for at least 15 seconds.

9.   What shoes are most appropriate for your workouts?
Athletic shoes (cross-trainers) with plenty of ankle support are most appropriate for the wide variety of activities performed in these workouts. If you are a runner, then we highly recommend you purchase shoes that are specifically geared for runners.

10.  I am still not sleeping well – what can I do?

Keep a journal of your daily activities so that we may be able to suggest a  few changes that may make a big difference.  Don’t watch television at night.   Consider drinking an herbal tea about 30 minutes prior to your desired bedtime.  Herbs to consider are chamomile, lavender, passionflower, lemon balm and valerian.  There are several tea companies that make specific “night time” or “sleep enhancing” teas. You may also consider a small bowl of oatmeal thirty minutes prior to going to sleep. Try meditating for 15 minutes before laying down. Consider melatonin at 3 milligrams about 15 minutes before going to bed.  The amino acid, GABA, may also be helpful. GABA is usually dosed around 250 milligrams an hour before bed, preferably on an empty(ish) stomach.